Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	116% 19.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	123% 159g	130g per day for Men 19-50 years
Sugars	16% 11.6g	9.32% 6.76g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.2% 5.94g	3.25% 2.36g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.62g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	18% 72.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	65.5% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	0% 0μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.3% 2.6mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	48.7% 1.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.6% 430g	5.8% 214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Hash Brown Potatoes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 3.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 59 times more Vitamin E than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 3.2 times more Vitamin B3, 7.6 times more Vitamin B5, 4.3 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Home prepared Hash Brown Potatoes have similar amounts of Vitamin C per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Hash Brown Potatoes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.4 times more Calcium, 1.4 times more Selenium and 2 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 5.6 times more Copper, 3.5 times more Magnesium, 3.6 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium, 3 times more Sodium and 3.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Home prepared Hash Brown Potatoes have similar amounts of Iron per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.7 times more Sugars and 2.5 times more Fructose than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 16.6 times more Energy, 50.1 times more Fat, 55.4 times more Saturated Fat, 84.5 times more Omega 3, 45 times more Omega 6, 10.1 times more Carbohydrate, 1.7 times more Fiber and 3.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.